Monday, May 30, 2011

Trail Run:
3.70 miles
Ran with X-Vest with 15 lbs.

Sunday, May 29, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.

Workout:
Cleans: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 1 min/hand x 24 kg. Rest 1 minute

Swing to Flip to Squat (16" box) to Press: 3x10x16 kg.
Heavy Bag: 3 x 30 seconds on/30 seconds off
Farmer's Walk: 4 x 50 feet x 200(100+100) lbs.
Ab-OrigiOnals: 3x15

Saturday, May 28, 2011

Bike:
11.22 miles

Friday, May 27, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions

Workout:
TechnoGym Leg Press: 1x20x60 lbs., 1x12x100 lbs., 1x12x120 lbs., 1x12x130 lbs.
LifeFitness Ches Press: 1x15x50 lbs., 1x12x70 lbs., 1x7x100 lbs.
TechnoGym Upper Back: 1x10x30 lbs., 1x8x40 lbs., 1x8x45 lbs.
TechnoGym Shoulder Press: 1x12x50 lbs., 1x10x60 lbs.
Cybex Tricep Extension: 1x15x50 lbs., 1x10x70 lbs.
Cybex Rotary Calf: 1x15x170 lbs., 1x12x190 lbs., 1x12x200 lbs.
LifeFitness Bicep Curl: 1x12x65 lbs., 1x10x80 lbs.
TechnoGym Abdominal Crunch: 3x10x50 lbs.
Cybex Back Extension: 3x10x50 lbs.
Free Motion Lift: Squat Thrusters: 3x10x50 lbs.

Thursday, May 26, 2011

Run:
2.92 miles

Sunday, May 22, 2011

Run:
3.15 miles
Laguna Beach, California

Thursday, May 19, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions, Jump Rope (50)
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x2(1+1)x12 kg.

Workout:
Superset:
Swing to Flip to Squat to Press: 21x16 kg., 15x16 kg., 9x16 kg.
Jumping Pull-Ups (on rope): 21,15,9

Circuit: 3x
Dead Cleans: 3x10(5+5)x28 kg.
Deadlift Burpees: 3x10x48(24+24) kg.
Clean and Jerk: 3x10(5+5)x20 kg.

Tuesday, May 17, 2011

Bike:
15.46 miles

Monday, May 16, 2011

Strength:
Workout:
Swings: 2x20(10+10)x24 kg
Snatches: 2x20(10+10)x24 kg.
Jerks: 1x20(10+10)x24 kg.

Run:
2.27 miles
Outside Run: Run with Sprints

Saturday, May 14, 2011

Run:
3.10 miles
Precor Elliptical EFX 576i

Friday, May 13, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions

Workout:
Cybex Leg Press: 1x12x75 lbs.
LifeFitness Seated Leg Press: 1x15x150 lbs., 1x15x190 lbs., 1x15x230 lbs.
Nautilus Vertical Chest Press: 1x10x80 lbs., 3x10x110 lbs.
TechnoGym Lat Pulldowns: 1x10x60 lbs., 3x10x100 lbs.
TechnoGym Shoulder Press: 1x10x30 lbs., 2x8x60 lbs.
LifeFitness Bicep Curl: 2x10x65 lbs.
Cybex Tricep Extension: 2x10x70 lbs.
Cybex Rotary Calf: 3x12x190 lbs.
TechnoGym Abdominal Crunch: 3x12x50 lbs.
Free Motion Lift: Squat Thrusters: 5x12x45 lbs.

Thursday, May 12, 2011

Warm-Up:
Clubbells:
Swings: 3x20(10+10)x15 lbs.
Squat to Torch Press: 3x10x30(15+15) lbs.
Romali Head Cast: 3x10(5+5)x15 lb.s

Run:
4.46 miles

Tuesday, May 10, 2011

Swim:
2x48 meters
2x192 meters
2x96 meters
2x48 meters
2x24 meters
2x48 meters
2x48 meters

Total: 1,008 meters

Monday, May 09, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Goblet Squats: 1x10x16 kg.

Workout:
Kettlebell Complex:
Snatches: 1x30(15+15)x24 kg.
Cleans: 1x30(15+15)x24 kg.
Swings: 1x30(15+15)x24 kg.
Snatches: 1x20(10+10)x24 kg.
Cleans: 1x20(10+10)x24 kg.
Swings: 1x20(10+10)x24 kg.
Snatches: 1x10(5+5)x24 kg.
Cleans: 1x10(5+5)x24 kg.
Swings: 1x10(5+5)x24 kg.

Sunday, May 08, 2011

Run:
2.28 miles

Saturday, May 07, 2011

Bike:
11.24 miles

Friday, May 06, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Jump Rope (50), Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Windmills: 1x10(5+5)x15 lbs.
Snatches: 1x10(5+5)x24 kg.
Over-Unders

Workout:
Circuit:
Cleans: 1x2(1+1)x24 kg.
Push-Ups: 2
Jumping Pull-Ups: 10
Cleans: 1x4(2+2)x24 kg.
Push-Ups: 4
Jumping Pull-Ups: 10
Cleans: 1x6(3+3)x24 kg.
Push-Ups: 6
Jumping Pull-Ups: 10
Cleans: 1x8(4+4)x24 kg.
Push-Ups: 8
Jumping Pull-Ups: 10
Cleans: 1x6(3+3)x24 kg.
Push-Ups: 6
Jumping Pull-Ups: 10
Cleans: 1x4(2+2)x24 kg.
Push-Ups: 4
Jumping Pull-Ups: 10
Cleans: 1x2(1+1)x24 kg.
Push-Ups: 2
Jumping Pull-Ups: 10

Farmer's Walks: 3 x 100 feet x 80(40+40) kg.

Wednesday, May 04, 2011

Run:
2.89 miles

Tuesday, May 03, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches (10)/Half Snatches (5): 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg.

Friday, April 29, 2011

Run:
3.02 miles

Wednesday, April 27, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Turkish Get-Ups: 1x2(1+1)x12 kg.

Workout:
Circuit 4x:
Sumo Deadlift with High Pull: 30x24 kg.
Push-Ups: 15
Ab-OrigiOnals: 20
Pull-Ups: 5
Run: 1/4 mile

Monday, April 25, 2011

Run:
2.70 miles

Saturday, April 23, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders

Workout:
Bench Press: 1x8x95 lbs., 1x5x115 lbs., 1x5x135 lbs., 1x5x150 lbs.
Leg Blaster: 1x12x75 lbs., 3x10x95 lbs.
Lat Pulldowns: 1x8x70 lbs., 3x7x100 lbs.